One-Arm
Dumbbell Row / Back Muscles

In this lesson you will learn how to do a one arm
dumbbell row. This back exercise emphasized on the lattissimus and only
works one
side at a time. The animation above shows
how to do dumbbell rows
with the left hand. For
dumbbell rows with the.
right hand, simply do the whole thing the other way around. Find more back exercises at weight training and bodybuilding.

Execution

Put your right shin and your right hand on the bench, so that your upper body is aligned horizontally. Look down to the right hand.
Start with the left arm extended and keep your shoulder still. Don't shrug your shoulder down.

Pull the dumbbell up towards your trunk,
so that it touches your ribs and exhale at the same time. Keep your shoulder still and make
sure the elbow passes as close as
possible to your trunk. You should feel the contraction in your back muscles (lattissimus).

Then
lower the weight again and
inhale slowly. The down motion
is slightly slower than the up motion (don't let the dumbbell fall). Also make sure you don't shrug your shoulder forward when you reach the lowest point of the movement.

Advice

Keep your shoulder still. Don't shrug down at the lowest point of the movement.

The down-motion should be slightly slower than the up
motion. Exhale when you lift the dumbbell and inhale when you lower the weight.

Stretch your back muscles between sets and exercises.

This exercise is designed for moderate to heavy weights.

The barbell
row is very similar to the dumbbell
row and trains the same muscles.